Green eats for a healthier you

Jennifer Sygo, National Post04.27.2010

People for the Ethical Treatment of Animals frequently use grandiose gestures, such as this one enacted in Mumbai, to get their point across about cutting down on meat. Dietitian Jennifer Sygo also suggests meat moderation this week — because it's good for the planet, but also good for your health.

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Last Thursday was Earth Day, remember? Those 24 hours when we took a moment or two to think about this little rock we call home, and maybe even talk to our kids about it. But with so many different environmental issues competing for attention these days in our increasingly green-minded society -- be it the brand of household cleaners you buy, the car you drive, the types of home renovations you decide on or even the companies you invest in -- it's easy to get bogged down by the overwhelming amount of information available. But before you throw in the ecological towel, bear in mind that you don't need to make all your changes in just one day: In fact, these simple dietary strategies to reduce your food-related footprint will work best when used regularly, and thought about often.

Eat around the outside of the grocery store

You've probably heard this before when it comes to healthy eating, but sticking to the perimeter of the grocery store also makes good environmental sense. In general, food from the outside edge of the grocery store -- usually including fresh fruits and vegetables, meats and fish, dairy products, eggs, and whole grain breads -- are not only some of the most nutrient-rich foods available, but they also usually contain relatively few ingredients -- and that means fewer energy-consuming steps in the production process.

Yes, you might argue that buying a pineapple from Costa Rica isn't the greenest choice in the world, but at the very least it's a single-ingredient food that comes without packaging; by comparison, the United States Department of Agriculture estimates that the average food item that a North American consumes changes hands 33 times before it reaches grocery store shelves (ponder that for a moment).

Choose fish that are lower on the ocean's food chain

They might have fallen out of favour along with your grandfather's Oldsmobile, but fish that are lower on the food chain -- such as sardines, herring and anchovies -- are generally considered to be good choices, both nutritionally and ecologically. The reasons? They're high in heart-healthy omega-3 fatty acids, but their populations can also be replenished fairly quickly. On top of that, their short lifespans mean they have less time to accumulate waterborne pollutants such as mercury, dioxins and PCBs when compared with larger, more predatory fish, such as tuna.

Join the movement to Meatless Mondays

While we live in a protein-positive world right now -- carbs are the root of all evil, apparently -- it's important to remember that meat comes with a substantial environmental cost. According to U.S. researchers, the effect of eliminating meat from your diet just one day per week would reduce greenhouse gas emissions by the equivalent of driving 1,600 kilometres less per year.

Beyond the environmental consequences of meat production, however, is the association between red meats and cancer in general, and cured meats and colon cancer in particular. The culprit could be the iron content (red meat is a rich source of heme, or animal iron), the nitrates (additives used in curing many luncheon meats, bacon and sausages), or the process of cooking at high temperatures (think: barbecue), a process that produces potentially carcinogenic compounds known as heterocylic amines (HCAs). Whichever way you slice it, reducing your meat intake makes sense, both for your own health and the planet's.

What could Meatless Mondays look like? The options are endless, but the best bet is to keep it simple, especially if your family is used to a traditional meat-and-potatoes lifestyle. Try omelettes with sauteed veggies and whole grain toast, homemade pita pizzas or quesadillas with cheese and your favourite veggies, or marinated tofu stir-fries with bok choy. You might be surprised to find that your family actually likes it!

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